Roasted Tilapia with Rocket
Prep
15 mins
Cook
20 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in under forty minutes and tastes restaurant quality. Tilapia is wonderfully mild and delicate, perfect for roasting with peppery rocket and toasted pine nuts. The fresh lemon juice and garlic create a bright, clean flavor that really lets the fish shine. Rocket is packed with vitamins and antioxidants, making this dish as nutritious as it is delicious. Best of all, it's budget friendly and uses just a handful of simple ingredients you probably have on hand.
Ella x
Ingredients
- 4tilapia fillets(about 150g each)
- 150 gfresh rocket(lightly packed)
- 4 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 3 tablespoonspine nuts
- 2garlic clove(minced)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ½ teaspoondijon mustard
- 1shallot(finely diced)
- 1 teaspoonlemon zest
Detail level
Instructions
- 1
Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper for easy cleanup.
Tip: A hot oven ensures the fish cooks evenly and develops a light golden exterior.
- 2
Pat the tilapia fillets dry with paper towels. Arrange them on the prepared baking tray in a single layer and drizzle with 1 tablespoon of olive oil. Season generously with sea salt and freshly ground black pepper on both sides.
Tip: Drying the fish prevents it from steaming and helps achieve a better texture.
- 3
Roast the tilapia in the preheated oven for 12-15 minutes until the flesh is opaque and flakes easily when tested with a fork.
Tip: Avoid overcooking as tilapia is a delicate fish and can dry out quickly.
- 4
While the fish cooks, prepare the dressing by whisking together 3 tablespoons of olive oil, lemon juice, minced garlic, Dijon mustard, and diced shallot in a small bowl. Season with a pinch of salt and pepper.
Tip: Let the dressing sit for a few minutes to allow the shallot and garlic flavors to infuse.
- 5
Toast the pine nuts in a dry skillet over medium heat for 2-3 minutes, stirring frequently until fragrant and lightly golden. Transfer to a plate to cool.
Tip: Toasting brings out the pine nuts' natural buttery flavor and adds a pleasant crunch.
- 6
Place the fresh rocket in a large bowl and pour the lemon dressing over it. Toss gently to coat all the leaves evenly.
Tip: Add the dressing just before serving to keep the rocket crisp and vibrant.
- 7
Transfer each roasted tilapia fillet to a serving plate. Top generously with the dressed rocket and scatter the toasted pine nuts over the fish.
Tip: Plate while the fish is still warm for the best presentation and flavor combination.
- 8
Garnish each plate with lemon zest and serve immediately with crusty bread or steamed potatoes if desired.
Tip: The bright lemon zest adds a final burst of fresh citrus flavor to elevate the dish.
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